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Exercises

Set 1: 1 round
Jumping Jacks
Effort: Moderate
Jumping Jacks
10 reps
Pull-Ups
Pull-Ups
15 reps
Prisoner Squats
Prisoner Squats
15 reps
Chair Tricep Dips
Chair Tricep Dips
20 reps
Crunches
Crunches
15 reps
Push-Ups
Push-Ups
20 reps
Rest
Rest
1 minute

Set 2: 1 round
Jumping Jacks
Effort: Moderate
Jumping Jacks
12 reps
Pull-Ups
Pull-Ups
20 reps
Prisoner Squats
Prisoner Squats
20 reps
Chair Tricep Dips
Chair Tricep Dips
25 reps
Crunches
Crunches
20 reps
Push-Ups
Push-Ups
30 reps
Rest
Rest
2 minutes

Set 3: 1 round
Jumping Jacks
Effort: Moderate
Jumping Jacks
8 reps
Pull-Ups
Pull-Ups
15 reps
Prisoner Squats
Prisoner Squats
15 reps
Chair Tricep Dips
Chair Tricep Dips
20 reps
Crunches
Crunches
15 reps
Push-Ups
Push-Ups
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Push-Ups
Push-Ups
Reps until failure


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